175: Setting Up Your Diet To Lean Out & Lose Fat

The Nick Bare Podcast

Nick Bare

Health & Fitness

4.9 • 6.1K Ratings

🗓️ 25 May 2026

⏱️ 76 minutes

🔗️ Recording | iTunes | RSS

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Summary

I’m breaking down the exact nutrition principles I use to lose fat, get leaner, and stay consistent without going all-or-nothing. This episode covers calories, protein, meal timing, cravings, late-night snacking, and the small adjustments that compound into long-term results.

Build the plan. Execute daily.

CHAPTERS:

00:00 Intro

01:24 Goal of This Conversation

08:18 The Truth About Calories In, Calories Out

15:29 Start by Finding Maintenance

19:06 Adjust Calories With Patience

24:28 Avoid the All-or-Nothing Trap

27:26 Meal Timing, Fasting, and What Matters Most

36:54 Build Consistent Meals You Can Repeat

40:22 Using Calorie Undulation With Intention

46:28 How to Set Macros for a Cut

47:05 Protein First for Fullness and Retention

54:30 Fat Intake, Digestion, and Gut Health

59:11 Use Carbs to Support Performance

01:01:11 How to Stop Late-Night Snacking

01:07:57 Go-To Meals That Make Dieting Easier

01:10:53 How to Eat Out Without Losing Progress

01:14:51 Small Changes That Drive Real Results

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This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

Transcript

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0:00.0	Before we dive into today's episode, I want to talk to you guys about one of the most recent products we launched here at BPN, and that is our grass-fed whey-protein isolate.
0:11.0	Now, this powder comes from small family farms in Ireland, and it is certified, truly grass-fed.
0:19.6	And what makes a way-protein isolate different from a weight protein concentrate is that a lot
0:25.9	of the lactose has been removed from the product.
0:29.6	So if you are someone who has traditionally struggled with weight protein concentrates,
0:34.9	it hurts your stomach, you get an experience gas, bloating, or just
0:40.8	GI distress. A way protein isolate might be the solution for you. I can tell you, our weight
0:48.4	protein isolate, our grass-fed weight protein isolate, it tastes absolutely amazing. I will
0:53.8	fully stand behind it.
0:55.6	We have it in a fudge chocolate and vanilla flavor, and it digests so well. So if you're looking
1:02.2	for a leaner protein source that is grass-fed and has reduced lactose, BPN's way protein isolate is the one for you. So check it out.
1:23.8	All right, ladies and gentlemen, welcome back to another episode of the podcast. This one is all about how to set up your diet to lean out and lose fat. And a lot of what I'm going to share is what I have personally done in the past over the years. I do today when I'm trying to lean out.
1:47.6	I've had a lot of experience with this for 14 years now.
1:56.3	One of the ways that I started learning about manipulating body composition and building muscle and losing fat was when I was in college.
2:09.6	And this is before I knew really anything about diet and I knew a little bit about training.
2:15.5	I was falling in love with the lifestyle.
2:18.0	But when I first launched BPN in 2012, you know, we had a very small marketing budget.
2:26.2	I call it a marketing budget. There was like pennies, like rubbing pennies together, literally.
2:31.9	There wasn't much of a budget at all. And we had to get really
2:35.4	resourceful when I say we, my brother and I, and creative. So one of the things I decided to do
2:41.6	alongside my brother is that we signed up for a bodybuilding competition. We were both in college.
2:49.2	And we submerged ourselves in the information and learning about tracking macronutrients and calories and flexible dieting.
	...

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